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Table 4 Intensity scale for sprint training expressed as 10-, 20-, and 30-m flying splits (s)

From: The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature

Time interval

100%

99%

98%

97%

95%

93%

90%

70%

30-m flying

2.60

2.63

2.65

2.68

2.74

2.80

2.89

3.71

2.70

2.73

2.76

2.78

2.84

2.90

3.00

3.86

2.80

2.83

2.86

2.89

2.95

3.01

3.11

4.00

2.90

2.93

2.96

2.99

3.05

3.12

3.22

4.14

3.00

3.03

3.06

3.09

3.16

3.23

3.33

4.29

3.10

3.13

3.16

3.20

3.26

3.33

3.44

4.43

3.20

3.23

3.27

3.30

3.37

3.44

3.56

4.57

3.30

3.33

3.37

3.40

3.47

3.55

3.67

4.71

20-m flying

1.73

1.75

1.77

1.79

1.83

1.87

1.93

2.47

1.80

1.82

1.84

1.85

1.89

1.93

2.00

2.57

1.87

1.89

1.91

1.93

1.97

2.01

2.07

2.67

1.93

1.95

1.97

1.99

2.03

2.08

2.15

2.76

2.00

2.02

2.04

2.06

2.11

2.15

2.22

2.86

2.07

2.09

2.11

2.13

2.17

2.22

2.29

2.95

2.13

2.15

2.18

2.20

2.25

2.29

2.37

3.05

2.20

2.22

2.25

2.27

2.31

2.37

2.45

3.14

10-m flying

0.87

0.88

0.88

0.89

0.91

0.93

0.96

1.24

0.90

0.91

0.92

0.93

0.95

0.97

1.00

1.29

0.93

0.94

0.95

0.96

0.98

1.00

1.04

1.33

0.97

0.98

0.99

1.00

1.02

1.04

1.07

1.38

1.00

1.01

1.02

1.03

1.05

1.08

1.11

1.43

1.03

1.04

1.05

1.07

1.09

1.11

1.15

1.48

1.07

1.08

1.09

1.10

1.12

1.15

1.19

1.52

1.10

1.11

1.12

1.13

1.16

1.18

1.22

1.57

  1. All calculations are based on the mean velocity obtained during the flying sprints